Wednesday, December 17th

Meet a Member – Walker Milhoan


Hi Walker tell us a little bit about yourself, your family, job etc.
Well, I am 34 years old, married to Whitney (who is also a 5 Valley’s CrossFit Member) and I have three children: Gunnison (5), Augusta (3), and Cap (1). Needless to say, these three keep me very busy during the day. I also have a startup software company called Ranchlogs ( for livestock and pasture management that I work on during the early morning hours and late at night. Getting to 5 Valley’s for an hour and a half offers me a little bit of peace and quiet!

Now I doubt many people know this but you started one of the first 50 CrossFits (there are now around 10,000) in Bozeman. When was that? How did you get involved and what was CrossFit like back when you started up?
That was in 2005. I was called CrossFit 4800 and I started it with a good friend named Jeremy Henrichon. He still owns the gym, although it’s now called Gym 4800. Back then people were like, “oh, CrossFit, you mean like the training that the guys on the the Movie 300 did?” And I would be like, “yep!” No one really knew what CrossFit was, which was kind of cool in a way.

Did you have any idea back then that CrossFit would be as big as it has become?
Not at all. I first got into CrossFit back in 2001 because my good friend at the time was close friends with Kelly Starrett (you know, The Supple Leopard guy) and we made a small crossfit gym in our garage. Kelly actually became a good friend of mine and was very instrumental in helping CrossFit 4800 get off the ground. Kelly told me over and over again, “stay with it, you’re going to make a nice living for yourself.” I sure wish I would have because he was obviously right about that!

What is your favorite exercise?
The Oly lifts for sure! The Clean and Jerk and the Snatch are my all time favorites, mainly because they are so dang hard to get good at. Anytime you work on oly lifts you are going to get challenged, it doesn’t matter if you’re Pyrros Dimas or a total newby!

What is your least favorite?
Anything that has running in it!

What is your favorite place to eat in Missoula and why?
That would have to be Caffe Dolce. Whitney and I don’t get out much, but when we do, Caffe Dolce is always a great spot. Great food, beer, wine, coffee, and desserts!

What is your top choice for workout music?
Waylon Jennings.

Do you have any fitness goals or targets you would like to hit in 2015?
I’d like to squat clean 300. I’m at 225 right now, so I have some serious work to do, and I’d better lay off the beer and cereal if I’m going to hit this mark.

Do you get upset if your wife (Whitney Milhoan) beats you in a workout?
That’s not something i’m prepared to talk about, no just kidding, absolutely not. Who wouldn’t want a wife who is more fit than yourself?

What do you most want for Xmas this year?
Good health for my family…and beer, Ale preferably!


A.) 5×3 Hang Power Clean
Rest 2 minutes between.

B.) For Time:
50 Double Unders
50 Air Squats
40 Double Unders
40 Air Squats
30 Double Unders
30 Air Squats
20 Double Unders
20 Air Squats
10 Double Unders
10 Air Squats

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